Crossfit and Painless

Monday - November 11

Strength
  • 1h 00m

Crossfit
20min EMOM
5rep strength
5rep Gymnastics

WOD: C 157
4 rounds for reps of:

1:00 ME Wall Balls
0:30 Rest
1:00 ME KBS
0:30 Rest
1:00 Rope Climbs
0:30 Rest

Sunday - November 10

Bike
  • 2h 03m 35s
  • 33.15 miles
  • 16.09 Mi/hr
Strength
  • 1h 00m

Crossfit Foundations Pt 2

Saturday - November 9

Swim
  • 1h 00m
  • 3300.00 yards
  • 01m 49s /100 yards

500 swim
300 kick
500 pull bilateral 3,5 odd laps
200 kick
5x100 drill w/fins
5x200 pull @3:15
200 kick easy
100 swim easy

Friday - November 8

Strength
  • 1h 00m

Crossfit
20 minute focus
Deadlifts
Planks

WOD
AMRAP 15:
9 Deadlifts
12 Hand Release Push ups
15 Box Jumps, 20

Thursday - November 7

Run
  • 21m 30s
  • 2.00 miles
  • 10m 45s /Mi

2x1mile + 1min. recovery

Swim
  • 07m 45s
  • 500.00 yards
  • 01m 33s /100 yards

Wednesday - November 6

Strength
  • 1h 00m

WOD - Tabata
Pull-ups JP
Slam Ball 20
Back Ext
KBS. 12

Strength/Skill
20min - Deadlifts

Sport
  • Massage
  • 1h 20m

Tuesday - November 5

Bike
  • 1h 00m
  • 17.60 miles
  • 17.60 Mi/hr

lifecycle
Various 5:'s

StMaas' Training Log


 November 2013 
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10 11 12 13 14 15 16
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Volume

Time
Distance

Upcoming races

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals